Your Messy Fridge Might Be Making You Fat

Fend off the pounds by organizing your food the right way.

Shifting the food around in your fridge can actually retrain your brain to lose weight: It may help you crave healthy food, instead of diet-sabotaging fare, explains Brian Wansink, PhD, author of Slim by Design: Mindless Eating Solutions For Everyday Life. But that's not the only way your refrigerator can keep you slim. Here, fresh solutions to make slimming down almost effortless.

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Top Shelf: Store Healthy Drinks
"You're three times more likely to take the first item you see out of the fridge than you are anything else," explains Dr. Wansink. His suggestion: Stock your top tier with low-cal beverages, like skim milk, 100% fruit and veggie juices (no sugar added), and bottles of water. "Staying well-hydrated naturally curbs appetite," explains Susan Albers, PsyD, clinical psychologist at the Cleveland Clinic and author of the book, Eat Q: Unlock the Weight-Loss Power of Emotional Intelligence.

Top Shelf: Add Measuring Tools
Keeping a measuring cup and spoons in this prime real estate encourages you to measure things out before you chow down — and that controls your portion sizes. Bonus: Storing tools in this area means there's less space for waist-widening junk.

Second Shelf: Pile It With Produce
Pass up the clear crisper drawers — the second shelf is the ideal spot for storing fresh fruits and veggies. "Place a bowl of [produce] in this area so they're the first things you see when you open the fridge door," suggests Dr. Wansink. "Studies show keeping them in view and within reach can help a person eat at least one cup more daily." Plus, adding more fruits and veggies to your daily diet may help you lose up to 20 pounds this year, say Penn State researchers.

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Third Shelf: Pack It With Protein
Arrange waist-whittling hard-boiled eggs, precooked, skinless lean meats, and reduced-fat dairy such as yogurt and cheese in this space. Why? "It's important you make the most of the first few shelves," says Dr. Wansink. And, women who add at least two ounces of protein to every meal eat 31% fewer calories daily, say Yale University researchers. Protein stimulates the intestines to release cholecystokinin, a hormone that shuts down hunger pangs.

Crisper Drawers: Stash Diet Saboteurs Here
These bins, originally intended as places to store produce, are actually better for holding calorie- and fat-filled foods like desserts, say experts. Tucking diet-busting temptations away can cut snacking by half — since studies show out of sight can literally mean out of mind when it comes to munching, says Dr. Wansink.

Inside Door: Fill It With Flavorings
Arrange an arsenal of diet-friendly hot sauces, spicy mustards, salsas, marinades, and tangy dressings here, suggests Dr. Wansink. Flavoring meals with low- or no-cal condiments can make folks feel full on 200 fewer calories daily — and can help them shed up to 18 pounds per year, according to research from Chicago's Smell and Taste Treatment and Research Foundation. The reason: "Flavorful foods make a stronger physical impression, which leads to feeling more satisfied," explains Dr. Wansink.

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Freezer: Cram It With Healthy Conveniences
Dodge weekday diet traps — and make dinner prep a breeze — by filling your freezer with individually wrapped fish fillets and bags of frozen veggies. "Keeping the right ingredients in your freezer is key since having healthier options in the fridge makes it harder to stray," explains Michelle May, MD, author of Eat What You Love, Love What You Eat. And don't forget about figure-friendly treats, like fruit bars and chilled berries for smoothies, which can satisfy your sweet tooth without widening your waistline.

Outside Fridge Door: Create a Pause Point
"We often open the door without thinking what we want or need inside, so I suggest sticking a yield sign on the front of your fridge," suggests Dr. Albers. Another idea: a sign that asks if you're hungry "or even features a thought-provoking mantra or inspirational quote," says Dr. May. Pausing takes "just a second or two, but it's long enough for you to decide if you truly need to eat then."

The Whole Fridge: Keep Things Tidy
"A disorganized fridge is not a dieter's friend," says Dr. Albers. "Too many items can overshadow and even hide healthy options, so try to re-organize your fridge each week, making sure the smartest choices are front and center."

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